The PERFECT Science Based Back Workout (2025 EDITION)
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Date: 2025-01-14
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Comments and reviews: 20
joecimbak3974
Jeff you continue to give and give and give and give. You are without a doubt the most serious trainer on planet earth because you give a lot more than you ever take. It is like your mission is to teach us muscle mortals how to do it right the science based way. Thanks man. Thanks so much.
I already started your Perfect Science Based Chest workout. Finished session 2 last night. What a great pump. What a good set of exercises. Man I almost died doing those prisoner pushups! Great finisher.
I'm going to build my calendar like the one you show behind you in this video. This is the year I retire which means that I can now actually spend as much time as I desire in the gym. I'm hoping to make it a transformational year because of that. You have given me a great couple decades of preparation! Thanks so much Jeff.
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Jeff you continue to give and give and give and give. You are without a doubt the most serious trainer on planet earth because you give a lot more than you ever take. It is like your mission is to teach us muscle mortals how to do it right the science based way. Thanks man. Thanks so much.
I already started your Perfect Science Based Chest workout. Finished session 2 last night. What a great pump. What a good set of exercises. Man I almost died doing those prisoner pushups! Great finisher.
I'm going to build my calendar like the one you show behind you in this video. This is the year I retire which means that I can now actually spend as much time as I desire in the gym. I'm hoping to make it a transformational year because of that. You have given me a great couple decades of preparation! Thanks so much Jeff.
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maxwarren1
I did a DNA test last year specifically designed for health and fitness; a UK company called Fitness Genes. Part of the results suggested to eat a handful of blueberries a day. I decided to do this recently and felt a slight positive shift in my mood. After doing squats, which I usually dislike, I actually felt okay about them. So, it made me think if blueberries contain chemicals that can lift mood. I did an internet search, and, yes, blueberries can positively affect mood. It works by feeding good bacteria in the gut, which in turn affects serotonin (feel-good neurochemical) levels in the brain. It does this through what scientists describe as the gut-brain axis. You won't suddenly run down the street screaming halleluiah, but it did have an effect on my mood. Diet matters.
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I did a DNA test last year specifically designed for health and fitness; a UK company called Fitness Genes. Part of the results suggested to eat a handful of blueberries a day. I decided to do this recently and felt a slight positive shift in my mood. After doing squats, which I usually dislike, I actually felt okay about them. So, it made me think if blueberries contain chemicals that can lift mood. I did an internet search, and, yes, blueberries can positively affect mood. It works by feeding good bacteria in the gut, which in turn affects serotonin (feel-good neurochemical) levels in the brain. It does this through what scientists describe as the gut-brain axis. You won't suddenly run down the street screaming halleluiah, but it did have an effect on my mood. Diet matters.
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rwdchannel2901
The problem I see with most exercise programs is they're not realistic for busy adults. Most busy adults need a full body workout program that won't take more than 1 hour and can be done 2 times per week. I never liked the chest/back, arms/shoulders, and legs routine workout because working out the chest and back does workout the arms and shoulders, which caused me to over train. Even working out legs can require some arms, shoulders, and back exercise. I changed my exercise program to a full body workout 2 times per week so I could maximize recover and it's much better for me because I grow more and I save time.
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The problem I see with most exercise programs is they're not realistic for busy adults. Most busy adults need a full body workout program that won't take more than 1 hour and can be done 2 times per week. I never liked the chest/back, arms/shoulders, and legs routine workout because working out the chest and back does workout the arms and shoulders, which caused me to over train. Even working out legs can require some arms, shoulders, and back exercise. I changed my exercise program to a full body workout 2 times per week so I could maximize recover and it's much better for me because I grow more and I save time.
reply
athleanx
Excited to continue the Perfect Workout series for you here today. This time, it's back! Be sure to check the sneak peek for the full calendar of what's to come in this series and which muscles will be trained together. Of course, you can opt to perform any of these workouts as stand alone workouts, but be sure to increase the volume of the exercises slightly since this series splits the volume up over two separate workouts each week. What do you want to see next in the Perfect Workouts Thank you as always for watching! Let the gains begin.
reply
Excited to continue the Perfect Workout series for you here today. This time, it's back! Be sure to check the sneak peek for the full calendar of what's to come in this series and which muscles will be trained together. Of course, you can opt to perform any of these workouts as stand alone workouts, but be sure to increase the volume of the exercises slightly since this series splits the volume up over two separate workouts each week. What do you want to see next in the Perfect Workouts Thank you as always for watching! Let the gains begin.
reply
athleanx
Excited to continue the Perfect Workout series for you here today. This time, it's back! Be sure to check the sneak peek for the full calendar of what's to come in this series and which muscles will be trained together. Of course, you can opt to perform any of these workouts as stand alone workouts, but be sure to increase the volume of the exercises slightly since this series splits the volume up over two separate workouts each week. What do you want to see next in the Perfect Workouts Thank you as always for watching! Let the gains begin.
reply
Excited to continue the Perfect Workout series for you here today. This time, it's back! Be sure to check the sneak peek for the full calendar of what's to come in this series and which muscles will be trained together. Of course, you can opt to perform any of these workouts as stand alone workouts, but be sure to increase the volume of the exercises slightly since this series splits the volume up over two separate workouts each week. What do you want to see next in the Perfect Workouts Thank you as always for watching! Let the gains begin.
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Benny_From_NY
I have no degrees no special background I’m a regular guy who goes to the gym daily what I’ve learned about my body is the way it responds to my workouts I’ve found MY groove and workout styles that work for me and styles that I see results in for me form is everything and I’ve progressively been able to increase weight with same reps I like doing high reps I also hit the same muscle groups everyday (full body) chest press, back rows, core, legs and stationary bike I’ve seen tremendous results so far
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I have no degrees no special background I’m a regular guy who goes to the gym daily what I’ve learned about my body is the way it responds to my workouts I’ve found MY groove and workout styles that work for me and styles that I see results in for me form is everything and I’ve progressively been able to increase weight with same reps I like doing high reps I also hit the same muscle groups everyday (full body) chest press, back rows, core, legs and stationary bike I’ve seen tremendous results so far
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evoz4489
I have adjustable DBs to do some of these exercises but for the cable ones I'd have to use bands rigged to my half rack. I'm just curious if the bands would be as effective because you only get the benefit concentrically as that is when there is the most tension on the band. I think for the pulldowns for example, I'll switch to the suspension trainer and maybe do a pull-up from a seated position. I just feel the band wouldn't be stimulating enough.
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I have adjustable DBs to do some of these exercises but for the cable ones I'd have to use bands rigged to my half rack. I'm just curious if the bands would be as effective because you only get the benefit concentrically as that is when there is the most tension on the band. I think for the pulldowns for example, I'll switch to the suspension trainer and maybe do a pull-up from a seated position. I just feel the band wouldn't be stimulating enough.
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romainauberon9870
Getting wider back is connected with gaining muscle on whole body. I was skinny af, but I started increasing my daily caloric intake for 600kcal in the first month. I also followed meal and workout plan from website OnlyMeal. In first month I got 8lbs. In second month I increased daily caloric intake for 500kcal more, and I got 6lbs more. Now I notice changes on my body, my lats are wider and I finally got traps.
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Getting wider back is connected with gaining muscle on whole body. I was skinny af, but I started increasing my daily caloric intake for 600kcal in the first month. I also followed meal and workout plan from website OnlyMeal. In first month I got 8lbs. In second month I increased daily caloric intake for 500kcal more, and I got 6lbs more. Now I notice changes on my body, my lats are wider and I finally got traps.
reply
athleanx
athleanx What do I do if I am developing more on one side than the other
While I'm right hand dominant, when I workout (currently focusing on your 100 series, I make sure I do everything balanced, use same weighted dumbbells and reps, equal grip on bar etc, but my right lats are definitely more pronounced on the right than left, becoming more apparent as I lose weight and my definition improves.
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athleanx What do I do if I am developing more on one side than the other
While I'm right hand dominant, when I workout (currently focusing on your 100 series, I make sure I do everything balanced, use same weighted dumbbells and reps, equal grip on bar etc, but my right lats are definitely more pronounced on the right than left, becoming more apparent as I lose weight and my definition improves.
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assaultegg
I just want to know how much fiber to take at this point. I can't find it anywhere. Everyone talks about 1 to 1 (or sometimes greater) protein intake, but what about fiber I'm not looking forward to those toilet diamonds. I have IBS so it makes it a little harder to deal with sometimes. Taking Psyllium Husk does help but, having a rough idea of how much fiber I should be getting would be better.
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I just want to know how much fiber to take at this point. I can't find it anywhere. Everyone talks about 1 to 1 (or sometimes greater) protein intake, but what about fiber I'm not looking forward to those toilet diamonds. I have IBS so it makes it a little harder to deal with sometimes. Taking Psyllium Husk does help but, having a rough idea of how much fiber I should be getting would be better.
reply
Traceypowell-g7n
I always follow Jeff- he is so knowledgeable and brilliant at educating those of us that want to know! Im female, and am hoping this back workout will be beneficial to add definition and shape to my back, as well as helping my upper body strength in hyrox, which has deteriorated over the last 6 mnths due to very painful tendinitis in my elbow
Im need to look for the leg workout too
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I always follow Jeff- he is so knowledgeable and brilliant at educating those of us that want to know! Im female, and am hoping this back workout will be beneficial to add definition and shape to my back, as well as helping my upper body strength in hyrox, which has deteriorated over the last 6 mnths due to very painful tendinitis in my elbow
Im need to look for the leg workout too
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MrVkNext
one minute to do 10-12 reps, 2 minutes rest, 3 sets = 8-10 minutes per exercise. 5 exercises primer/warm-up = 60 minutes mininum just to do back. And if you want to do biceps on the same day - it is 1, 5-2h training session. It might be perfect, but it is not practical for someone with a full-time job. Nevertheless, it is a great set of exercises, just too much for people with jobs and kids.
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one minute to do 10-12 reps, 2 minutes rest, 3 sets = 8-10 minutes per exercise. 5 exercises primer/warm-up = 60 minutes mininum just to do back. And if you want to do biceps on the same day - it is 1, 5-2h training session. It might be perfect, but it is not practical for someone with a full-time job. Nevertheless, it is a great set of exercises, just too much for people with jobs and kids.
reply
shermyers176
Back workout 1 (To add to my workout)
3: 31 - Scap Pulldown
4: 20 - Seated cable row (wide elbows)
5: 15 - Lat Pulldown (narrow grip)
6: 20 - Straight arm pushdown
7: 25 - Dumbell pullover
8: 33 - Body weight/Banded pull up
Workout 2
9: 50 - Face Pulls (warm up)
10: 13 - Barbell row
10: 56 - Wide grip lat pulldown
11: 57 - Dumbbell high pull
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Back workout 1 (To add to my workout)
3: 31 - Scap Pulldown
4: 20 - Seated cable row (wide elbows)
5: 15 - Lat Pulldown (narrow grip)
6: 20 - Straight arm pushdown
7: 25 - Dumbell pullover
8: 33 - Body weight/Banded pull up
Workout 2
9: 50 - Face Pulls (warm up)
10: 13 - Barbell row
10: 56 - Wide grip lat pulldown
11: 57 - Dumbbell high pull
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hawkeyflow
Why don't you promote using machines ever for back Back is arguably the best bodypart where machines out perform cables/free weights. The stability, safety and isolation in which area of the back you want to target is far better than this perfect back workout. Start going to commercial gyms Jeff and make workouts then because that's where 99% of your subs go.
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Why don't you promote using machines ever for back Back is arguably the best bodypart where machines out perform cables/free weights. The stability, safety and isolation in which area of the back you want to target is far better than this perfect back workout. Start going to commercial gyms Jeff and make workouts then because that's where 99% of your subs go.
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Skaremoney
Can you please make a video on optimizing the process of recovery after a major injury in terms of diet, exercise, etc I have torn ligaments in my wrist along with medial epicondylitis and am unable to pretty much do anything with weights even if theyre light until im approved for surgery. Would like some insight from a professional.
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Can you please make a video on optimizing the process of recovery after a major injury in terms of diet, exercise, etc I have torn ligaments in my wrist along with medial epicondylitis and am unable to pretty much do anything with weights even if theyre light until im approved for surgery. Would like some insight from a professional.
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Spimmick
JEFF! Can you please discuss how to alleviate mid/lower back pain while sitting on the floor. I can't sit on the ground for more than a couple of minutes because the pain is so bad. My back is healthy and strong. I lift and workout regularly, stretch, etc. This is just something I can't seem to fix with traditional methods
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JEFF! Can you please discuss how to alleviate mid/lower back pain while sitting on the floor. I can't sit on the ground for more than a couple of minutes because the pain is so bad. My back is healthy and strong. I lift and workout regularly, stretch, etc. This is just something I can't seem to fix with traditional methods
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duptygupty
Interesting to compare this to the previous perfect workouts. So we're taking out correctives and deadlifts In addition, it doesn't seem like there's much isolated bicep work to go along with your back workout and no more super sets. Would love to see how this all fits together with the other new updated perfect workouts
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Interesting to compare this to the previous perfect workouts. So we're taking out correctives and deadlifts In addition, it doesn't seem like there's much isolated bicep work to go along with your back workout and no more super sets. Would love to see how this all fits together with the other new updated perfect workouts
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N1GelG
Hi Jeff, I would LOVE to see PERFECT SCIENCE BASED WORKOUT for Dumbbells only. I don't have access to a gym, but I do have adjustable dumbbells at home. I would be most appreciative if you could come up with a 2025 EDITION series for dumbbells. Thank you for your consideration on this matter. Respectfully.
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Hi Jeff, I would LOVE to see PERFECT SCIENCE BASED WORKOUT for Dumbbells only. I don't have access to a gym, but I do have adjustable dumbbells at home. I would be most appreciative if you could come up with a 2025 EDITION series for dumbbells. Thank you for your consideration on this matter. Respectfully.
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EtienneLeBoeuf
The social media body image causes low testosterone levels. I went from 334 to 960 in around 3 months all natural no TRT. This book should be essential reading for all men. Written by a 50s guy with natural T levels higher than most 20s guys
Complete guide to testosterone by james Francis
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The social media body image causes low testosterone levels. I went from 334 to 960 in around 3 months all natural no TRT. This book should be essential reading for all men. Written by a 50s guy with natural T levels higher than most 20s guys
Complete guide to testosterone by james Francis
reply
frststrength
Jeff, I think you put out top tier content, but everytime
I hear you call the straight arm pullover or pulldown the straight arm pushdown I get a resentment. No pushing in a pull workout; unless that’s your goal.
(especially when it’s an isolation exercise for the lats)
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Jeff, I think you put out top tier content, but everytime
I hear you call the straight arm pullover or pulldown the straight arm pushdown I get a resentment. No pushing in a pull workout; unless that’s your goal.
(especially when it’s an isolation exercise for the lats)
reply
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